Power and power at lactic threshold Workouts

These workout improve your functional power threshold (FTP) and power at lactate threshold heart rate (LTHR).  You can go faster for longer periods.

Always warmup for at least 10-20 min before starting these workouts.

Cruise Intervals

5×10 min intervals at threshold Zone 4/Power level 4.  Can be done on a sliightly graded hill or flat road  Should be constant without stops.  Cadence should be around 85-95.  If your power or heart rate goes into zone 5, bring the cadence down a bit. Rest 5-8 min between intervals with a low heart rate

4×15 min intervals at threshold Zone 4/Power level 4.  Can be done on a sliightly graded hill or flat road  Should be constant without stops.  Cadence should be around 85-95.  If your power or heart rate goes into zone 5, bring the cadence down a bit. Rest 5-8 min between intervals with a low heart rate

Threshold Workouts

2-3 20 min intervals at threshold Zone 4/Power level 4 (mid level).  Can be done on a slightly graded hill or flat road  Should be constant without stops.  Cadence should be around 85-95.  If your power or heart rate goes into zone 5, bring the cadence down a bit.  Rest 5-8 min between intervals with a low heart rate

Sub-Threshold

3-4 20 min intervals at sub-threshold Zone 3 (upper level).  Can be done on a hill or flat road  Should be constant without stops.  Cadence should be around 85-95. If your power or heart rate goes into zone 4, bring the cadence down a bit. Rest 5-8 min between intervals with a low heart rate

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